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January 21, 2025

Tips for Maintaining Hydration in Winter

When temperatures drop, staying hydrated often falls low on our list of priorities. We naturally drink less water because we don’t feel as thirsty i

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Health
January 16, 2025

The Banning of Red No. 3

It’s about time. Red No. 3, also known as erythrosine, is a synthetic dye used in food and medications to give a bright red or pink color. It is mad

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Food, Health
January 15, 2025

Basic Electrolyte Drink

Here is a basic electrolyte drink recipe that you can vary to please your taste buds. No chemicals and no artificial colors. Ingredients: • 2 cups u

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Everything Else, Recipes
January 9, 2025

Scroll Less, Savor More

In a world where screens are ever-present—from phones to tablets to televisions—it’s no surprise that they have become regular companions at mea

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Food, Health
January 2, 2025

Start Fresh with Clarity

Welcome 2025—a fresh calendar, a clean slate, and endless possibilities. It’s a time to dream, plan, and set your sights on something that truly m

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Health, Personal Development
December 26, 2024

The Power of Citrus

Merry Christmas and Happy Hanukkah! I wish you continued celebrations with your family and friends during this special season. As we enjoy the rich in

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Christmas, Food, Health
December 19, 2024

Easy Holiday Baking and Cooking Substitutes

Holiday meals are about bringing people together, but when some guests have food sensitivities or allergies, it can feel like a challenge to make ever

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Christmas, Food, Health
December 12, 2024

Doorstep Dining Done Right

‘Tis the season of parties, buffets, Christmas cookies and oodles of joyful gatherings that include delicious, even healthy, food. At the same time,

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Christmas, Food, Health
December 5, 2024

Post-Thanksgiving Mini Reset

Thanksgiving may have left you feeling a little too much like the stuffed turkey centerpiece. If you’re ready to shake off the sluggishness before m

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Christmas, Food, Fun, Health
November 28, 2024

Savor, Stroll, and Stay Thankful

Thanksgiving. A time to enjoy the company of loved ones, share stories, and of course, indulge in delicious food. Here’s a tip to help you savor

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Family, Food, Fun, Health

Tomatoes are Summer Superstars

July 4, 2024
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Food, Health

The best tomatoes are the ones you grow in your garden.

If you don’t have a garden or some patio tomatoes, head to the nearest farm stand or farmer’s market and grab some—quick!

The season is way too short, and NOW is the time to enjoy tomato sandwiches, tomato pie (Tomato pie recipe), tomato salsa, gazpacho, tomato avocado toast, stuffed tomatoes, bruschetta, tomato frittata, tomato cucumber salad…you get the idea.

My plants are finally producing a few small, ripe tomatoes. I’m waiting for the perfect tomato to make an amazing tomato sandwich.

By the way, tomatoes are delicious AND healthy! 

Tomatoes are an excellent source of vitamins A, C, and K. Vitamin C is essential for the immune system, skin health, and wound healing, while vitamin A supports vision, immune function, and cell growth. Vitamin K is important for bone health and blood clotting. Tomatoes also provide potassium, which helps regulate blood pressure.

They are one of the richest sources of lycopene, an antioxidant linked to many health benefits, including reduced risk of chronic diseases (like cancer, particularly prostate cancer) and protection against sunburn. Generally, the redder the tomato, the higher the lycopene content.

Tomatoes have a high water content and are a good source of fiber, which aids in digestion, prevents constipation, and promotes a healthy gut.

They have anti-inflammatory properties, a low glycemic index (so minimal effect on blood sugar) and are low in calories.

Tips for Maximizing Health Benefits:

  • Cooked vs. Raw: Cooking tomatoes can increase the bioavailability of lycopene, making it easier for the body to absorb. However, raw tomatoes still offer significant health benefits.
  • Pair with Healthy Fats: Eating tomatoes with healthy fats like olive oil or avocado can enhance the absorption of fat-soluble nutrients like lycopene and vitamin A.

The Perfect Tomato Sandwich According to Health Coach Carol

My love of tomato sandwiches began when I read Harriet the Spy as a kid. Harriet ate a tomato sandwich every day, and she turned out okay.

This is a summer indulgence and although it is lacking in protein, it tastes amazing and is simple to make. No judgment, please.

Take 2 pieces of your favorite white bread. Slather with mayonnaise. Add tomatoes. Lightly salt. Have lots of napkins handy because it’s very messy. Enjoy.

Happy Independence Day!

As we celebrate Independence Day, let’s take a moment to reflect on the values of freedom and unity that define our nation. Whether you’re enjoying a festive barbecue, watching fireworks, or spending time with loved ones, I hope you find joy and inspiration in this special day. 

Wishing you a wonderful Fourth of July filled with tomatoes, tradition, and togetherness.

Much love,
Health Coach Carol

“A world without tomatoes is like a string quartet without violins.” –Laurie Colwin

Time to Get Grounded

June 27, 2024
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Health

There are times when these lazy days of summer are anything but. I’m hearing how busy many of you are, how quickly time seems to pass, and oh my goodness, it’ll be Christmas before we know it.

STOP!!!

While it’s impossible to shirk all your responsibilities, a bit of grounding will do you some good.

Grounding, also known as earthing, is a practice that involves reconnecting with the Earth’s natural energy by making direct contact with the ground.

This can be done by walking or standing barefoot on grass, sand, or soil. 

Connecting directly with the earth helps reduce anxiety, stress, and offers healing in the form of boosting the immune system, reducing inflammation, improving sleep, and feeling good. About 30-40 minutes a day brings benefits.

Other forms of grounding include gardening and swimming in natural waters. (Yes, there are grounding sheets and mats, but it’s summer. Go outdoors.)

The Earth’s surface has a natural, subtle electric charge. When you make direct contact with the ground, you absorb these electrons, which can act as antioxidants and reduce inflammation.

While you’re grounding, focus on what you hear, see, smell. This means no listening to music or podcasts on your airpods. Practice the challenge of being fully present. Do the best you can to let go of your “shoulds” for this brief period of time.

Everything on your “To Do” list will still be waiting for you, but you’ll have a much better attitude and feel calmer.

Be consistent. Make grounding a regular part of your routine to experience the most benefits.

Enhance the effects of grounding by combining it with other wellness practices such as yoga, meditation, or deep breathing exercises. 

You may also like to try Forest Bathing. Inspired by the Japanese practice of Shinrin-yoku, forest bathing involves immersing yourself in a forest environment, engaging all your senses, and experiencing the healing benefits of nature.

By incorporating grounding practices into your daily life, you can foster a deeper connection with nature, improve your overall well-being, and enjoy the numerous health benefits associated with this simple yet powerful practice.

Sending you love,
Health Coach Carol

“Feeling rooted in the earth is soothing to the body, and it is our connection to the earth that gives us our most basic sense of belonging, home, resilience, and safety.” ― Jessica Moore

Embrace the Splendor of Summer Solstice

June 20, 2024
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Fun, Hope, Personal Development

Happy Summer Solstice!

Today, June 20th at 3:50 pm CDT, we welcome the Summer Solstice. It is the official beginning of summer in the Northern Hemisphere, occurring when Earth arrives at the point in its orbit where the North Pole is at its maximum tilt toward the Sun, resulting in the day with the most daylight of the calendar year. 

Fun fact to impress your friends and family: It’s the earliest solstice since June 20, 1796, when George Washington was president and there were only 16 states in the Union.

The summer solstice celebrates the return of the light of the sun and that same light that shines within all of humanity. Traditionally, people also celebrated renewal, life, the potential for a good harvest, inner and outer abundance, and ascension.

Summer nights spark my memories of catching lightening bugs as a kid and putting then in a jar. I’d punch holes in the lid so they could breathe, and they’d twinkle in my room as I fell asleep.

I’m still fascinated by those little creatures, but now I leave them twinkling outside.

Here are some ways you could celebrate the beginning of summer:

  • Plant a small herb or flower garden
  • Go to the beach
  • Build a bonfire and make S’mores
  • Do yoga and include some sun salutations
  • Enjoy being outdoors and do nothing at all
  • Review and renew goals then set intentions to build upon
  • Begin something new
  • Reread a favorite book
  • Include a Salmon Dill Niçoise Salad in your special feast
  • Be happy and grateful
  • Hang out with your favorite people and enjoy much laughter

In many ways, June 20th can take on the feel of a New Year.

May you be abundantly blessed,
Health Coach Carol

 “It is the Summer Solstice. The earth rejoices in abundance and light, and so do we.”–Deborah Blake

Refreshing Drink Recipes to Beat the Heat

June 13, 2024
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Fun, Health

As the summer sun reaches its peak, staying hydrated is more important than ever. But who says hydration has to be boring?

Here are some simple recipes that are low in sugar and offer a nice change of pace from water.

Cucumber Mint Sparkler

A drink that’s as refreshing as a cool breeze on a hot day, this delightful beverage combines the crispness of cucumber with the invigorating flavor of mint and effervescence of sparkling water. It’s light, refreshing and perfect for sipping on a lazy afternoon or serving at your next summer gathering. 

Ingredients:

  • 1 cucumber, thinly sliced
  • Fresh mint leaves
  • Sparkling water
  • Ice cubes
  • Lime wedges (optional)

Instructions:

  1. Add cucumber slices and mint leaves to a pitcher.
  2. Fill the pitcher with sparkling water.
  3. Serve over ice cubes.
  4. Garnish with lime wedges if desired.

Watermelon Cooler

With the natural sweetness of watermelon, a hint of lime, and the freshness of mint, this drink perfectly captures the essence of summer in a glass.

Ingredients:

  • 2 cups watermelon chunks (seedless)
  • Juice of 1 lime
  • Fresh mint leaves
  • Cold water or sparkling water
  • Ice cubes

Instructions:

  1. Blend the watermelon chunks until smooth.
  2. Strain the watermelon juice to remove any pulp.
  3. Add lime juice and a few fresh mint leaves.
  4. Dilute with cold water or sparkling water to taste.
  5. Serve over ice cubes.

Berry Infused Water

Say goodbye to sugary drinks and hello to a healthier, tastier way to hydrate. This vibrant drink not only quenches your thirst but also provides a burst of antioxidants and vitamins from the berries.

Ingredients:

  • 1 cup mixed berries (strawberries, blueberries, raspberries)
  • Fresh basil or mint leaves
  • Cold water
  • Ice cubes

Instructions:

  1. Add mixed berries and fresh basil or mint leaves to a large jug.
  2. Fill the jug with cold water.
  3. Let it sit in the fridge for at least an hour to infuse.
  4. Serve over ice cubes.                   

Coconut Lime Refresher  

Take a “mini vacation” on a sweltering afternoon with this cool, tropical drink. It will quench your thirst, lift your spirits and replenish your electrolytes.

Ingredients:

  • 1 cup coconut water
  • Juice of 2 limes
  • Sparkling water
  • Fresh mint leaves
  • Ice cubes

Instructions:

  1. Mix coconut water and lime juice in a glass.
  2. Top with sparkling water.
  3. Add fresh mint leaves.
  4. Serve over ice cubes.

Cheers to a season of delicious sips and sunny days~

Much love,
Health Coach Carol

 “Rest is not idleness, and to lie sometimes on the grass under trees on a summer’s day, listening to the murmur of the water, or watching the clouds float across the sky, is by no means a waste of time.” — John Lubbock

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